Program to gain muscles
Day 1 ::: Chest
1 – Incline Bench Press
{4 set 10, 8, 7, 6 or 5}
2 – Flat Dum Press
{4 set 10, 8, 7,6or 5}
3 – Incline Dum Fly
{4 set 10, 8 , 6,5}
4 – Decline Bench Press
{4 Set 10, 8, 6,5}
Day 2 :::Biceps & Shoulder
1 – Satending Barbell curl
(3 set 10, 8, 6)
2 – Atl Dum Curl
(3 set 10, 8, 6)
3 – E Z Bar Preacher Curl
(3 set 10, 8 , 6)
4 – Front Shoulder Press...............(3 Set 10, 8, 6)
5- Rear Dum Letraise....................(3 Set 10, 8, 6)
Day 3 ::: Back
1 – Chin Up ...(3 set 10, 8, 8)
2 – Bent Over(3 set 10, 8, 6)
3 – Front Lat Pull Down.............(3 set 10, 8 , 6)
4 – One Hand Dun Rowing..........(3 Set 10, 8, 6)
Day 4 :::Triceps & Abs
1 – Close Grip Bench Press.................(4 set 10, 8, 6, 6)
2 – Lying Triceps Extention......................(3 set 10, 8, 6)
3 – Rope Pull Down..................................(3 set 10, 8 , 6)
4 – Abs board Sit Ups......................(4 set 15, 12 ,10, 10)
5 – Hanging Lag Trunk........................(3 set 15, 12, 10)
Day 5::: Quards & hams & Calves
1 – Squats.........................(4 set 12, 10, 8, 6)
2 – Leg Press.....................(4 set 10, 10, 8, 6)
3 – Leg Extention................(4 set 10, 8 ,7, 6)
4 – Dead Lift........................(4 Set 10, 8, 6,5)
5 – Toe Press.....................(4 set 10,10,10,8)
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